The Core Rugby Player

8/17/2019 The Core Rugby Player

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TThhee ““CCoor r ee””

TToo SSuucccceessssf f uull SSccr r uummmmaaggiinngg

By David Hanham



1.0 Introduction

There are a number of basic components that are required in producing a successfulscrum. From a live environment (player/s Vs player/s) to working on the scrummachine it is important for all coaches to understand what the key factors and

progressive training techniques are to building a successful scrum.

The area that this paper will focus on is the importance for all players in the scrum todevelop, be aware and understand how to activate their core.

For coaches to be successful in teaching core strength to their players they will needto understand four areas:

1. What is core strength?2. Importance of core strength in scrummaging.3. Key points to strong body positioning.4. Activities for players.



2.0 What is Core Strength?

The core as it is known in strength training circles, consists of all the muscles in yourabdominal and lower back areas. This includes all the abdominal muscles (rectusabdominus, internal and external obliques, transverse abdominals and intercostals)

as well as the muscles associated with the spine (the erector spinae group) and thehip flexors.

The intent of core training is to strengthen the muscle groups that stabilize yourskeletal structure. These are primarily the muscles in the thoracic area thatdetermine posture and in effect link your upper body and lower body.

The muscle groups that the players strengthen with core training generally don’t havethe range of motion needed to drive you forward, but they are the ‘platform’ from

which your arms and legs work.



3.0 Importance of Core Strength in Scrummaging

As previously mentioned your core region fundamentally links your lower body toyour upper. Scrummaging is a high impact dynamic environment that promotesplayers to be perfectionists with their technique to be able to provide the most

amount of power in a short period of time whilst maintaining a strong body position.

With this in mind core training helps you get in touch with the individual muscles andsmall groups of muscles. As players improve their technical ability in scrummagingthey soon become aware of what is a ‘good’ body position and what is a ‘poor’ bodyposition. This awareness is the first step to a player becoming more effective withwhat they are doing in the scrum.

As your core is the link to your lower and upper body in scrummaging it has theability to provide the ‘platform’ for the player to do the following:

1. Provide a safe and effective body position

2. Provide a stable platform to deliver force3. Gives the player the ability to resist force from varying angles4. Gives the player (front rower) more tactical options when scrummaging

a. E.g. angle changes etc…



By activating/loading your core it will increase the amount of power you can deliver,will provide stability in your body shape which in turn gives the individual the ability tobe more dominate and creative in the scrum.

The increase in power in some cases will almost double due to the fact that your corewill be more effective in transferring power from your lower to upper body. Whenplayers start to fatigue the two things that will diminish are technique and power.Players with core strength have the ability to apply force and maintain shape moreeffectively therefore under fatigue will perform better.

In summary having good core strength will ensure that shape is maintained, power isdelivered more effectively and it is a safer environment.

4.4 Chest Through and Shoulders Rolled BackBy expanding at the chest and rolling the shoulders back this will do two things to thebody position:

1. Ensure that the spine position is flat/straight (straight back)2. Ensures that the delivery of power from the lower body is passed through thecore to the upper effectively.

It is important for players to understand that they are required to be in this positionprior to and during the scrum.If the player at any stage rolls their shoulders forward they will lose shape in theirback and will automatically lose power and shape. If the player does feel like theyare losing their upper body shape they should load their core and expand their chestin a dynamic movement.

The final point is for the player to ensure they are looking forward through the scrum

so their neck position is inline with their back (spine in line)



5.0 Activities to Develop Core Strength in Scrummaging

The following activities work on one, two or all body points that have beenmentioned. The one consistent area that is focused on in all activities is corestrength.

These activities place a large emphasis on the individual to be able to perform ‘good’technique in a static or dynamic environment. The player does not have the ability tohide any inefficiency and as such coaches will quickly be able to identify areas thatthe individual will need to improve.

The activities are progressive and will take time for the player to develop. In myexperience players with ‘poor’ body position and core strength over time haveincreased their power (through improvement of technique and core strength) by atleast 50%. They are now aware of what is the best position to be in. As a result theyare more efficient and effective in delivering power in the scrum.

Ensure that players go through their checklist every time they complete the activity asthis is best practice. Setting and maintaining ‘good’ body position are the two mostimportant things the player/coach needs to focus on.

It is also important to note that these activities can be performed as a warm up to ascrum session and/or done as a part of your pre season or during season schedule.These activities are not to be the only activities done prior to scrummaging in agame. It is imperative that players experience all possible environments to work ontheir technique (core exercises, live and machine). A combination of core, live andmachine will provide the player with an awareness they might have neverexperienced.

5.1 Hand On/ Hand OffOne player leans onto a Swiss ball with two hands outstretched supporting their ownweight. When the player is in a comfortable position they take one hand off, using theother hand to maintain a strong position. The player alternates hands with a focus onmaintaining strength and stability in the core when off balance.

Key Focus Points are:

• The player has a shoulder width base of support

• The player keeps their core “loaded” throughout the exercise

•

The player keeps their chest out with shoulders rolled back• The player keeps their eyes forward focusing straight ahead.



5.2 Chest to Chest WrestleTwo players oppose each other in a wrestling position. On the coaches instructionthey wrestle each other continuously with the goal being to get their opponent toground. Both players should attempt to readjust their body position and maintainstrength through their core throughout the duration of the exercise.



• Weight on the balls of feet to remain dynamic throughout the exercise


5.3 Swiss Ball WrestleTwo players oppose each other, each hugging a Swiss Ball that is between theirchests. On the coach’s instruction they wrestle continuously with the goal being towrestle the Swiss Ball away from their opponent.



• Weight on the balls of feet to remain dynamic throughout the exercise


• Maintain a low centre of gravity by bending at the knees and hips.



5.4 1 Arm, 1 LegTwo players face each other balancing on one leg and holding each others hand in a“palms up” position. On the coaches instruction they attempt to force the other offbalance by pushing forward against their opponent.


• Focus is on the core and upper body

• Open chest and roll shoulders back


5.6 Point of ShoulderOne player, on their knees faces their opponent who is standing with their hands

behind their back. The standing player leans into the player on their knees,maintaining a strong and stable body position and core strength throughout.




• The player keeps their chest out with shoulders rolled back

• Focus is on the mid and upper core requiring the player to be square andstable



5.7 Hug BallOne player gets in a stable body position and hugs a Swiss ball directly in front. Thecoach then pushes the player in different areas i.e. hips and shoulders. The playermust withstand this pressure and maintain a strong, stable core throughout.





• Knees are at a 100 – 110 degree angle to provide leverage

5.9 1 v 1 Triceps & Swing Across BodyTwo players pack against each other in a static pose. On the coaches instructionboth players, each with a weighted bag i.e. bag of sand, will either swing the bag

across their body (through the scrum tunnel) or down their side (working on tricepextensions). Both players are to maintain stability and strength by focusing on bodyposition.






5.10 Tyre TossOne player gets in a strong position over a tyre. The player then bends at the kneesand uses the legs and core to generate power. Players should aim to complete thisexercise with a focus on technique and increasing the speed of their toss.


• Keep the chest out and roll shoulders back

• Weight on the balls of the feet and extend through the legs when throwing

• Push through the chest focusing on use of the core and the legs for powe



5.11 1 v Ball One player packs against a Swiss Ball in a position similar to that used in a scrum.Focus is on maintaining shape and body position for an extended period.






5.12 1 v 1 BallTwo players pack against a Swiss Ball so that they are facing each other. On thecoaches instruction they will focus on power through the Swiss Ball and maintaining

their body position and core strength against the force of their opponent.








5.13 3 v 2 Ball2 players align themselves against three Swiss Balls and position themselves in apost engagement position. Focus is on maintaining body position and core strength.





• Knees are at a 100 – 110 degree angle to provide leverage.

5.14 4 v 3 BallThree players align themselves against four Swiss Balls and position themselves in apost engagement position. Focus is on maintaining body position and core strength.






5. 15 Swiss Ball LungesOne player stands upright carrying a Swiss Ball that is filled with water (25%). Fromthis starting position, the player lunges forward attempting to maintain a strong body

position and keep the hips square against the varying force of the Swiss Ball.


• Key hips square through lunge

• Focus on strength through legs and lower core to maintain body shape

• Keep head up and eye forward through lunge.



5.16 2 v 1 DriveTwo players oppose one player in a 2 v 1 scrum. On the coaches instruction the sidewith two players will attempt to push the single player back 5 metres. Both sidesshould focus on maintaining their body position and core strength throughout theduration of the exercise.






5.17 2 v 1 Ball1 player align themselves against two Swiss Balls and position themselves in a post

engagement position. Focus is on maintaining body position and core strength.








6.0 Conclusion

In summary it is very important for players to understand, be aware and develop theircore muscle/muscle groups. This will provide you as a coach with individuals thatare more efficient and dynamic in the scrum. It will also flow onto other areas of the

game where your core is important (e.g. tackle, maul, lineout, ruck etc…)

The questions to ask is are there better ways to improve a player’s technique in thescrum?

In past cases coaches have tried to get to the end product to early which results in anineffective scrum due to poor technique. Training methods need to be progressivebut also challenging to test the player’s ability and ensure they are learning andimproving all the time. If coaches set the platform by encouraging players to perfecttheir technique to the highest level the final building blocks will fall into place.

From my point of view the core region is the core to a successful scrum.

The Core Rugby Player

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